Xyoo no Asmeskas Cov Khoom Plig Nkauj Zoo Tshaj Plaws tau coj rov qab los rau hauv txoj kev loj

Zoo Siab

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Peb tau siv los swooning hla mais ntev ob txhais ceg, killer cores, thiab cov ntaub pua plag liab cov ntsiab lus-tab sis nruab hnub-peb tsis tau npaj txhij rau qhov ntxim nyiam ntxim nyiam rov qab uas nyiag cov yeeb yam ntawm xyoo no Asmeskas Khoom Plig Khoom Plig. Demi Lovato, Selena Gomez, thiab Ciara (tsuas yog rau npe ob peb tug) tua nws ntawm cov ntaub pua plag nag hmo nrog txaus ntshai tsis tshua muaj backlines thiab tau ntxim hlub pom los ntawm cov ntsiab lus.

Yog tias muaj dab tsi meej tom qab nag hmo cov ntaub pua plag liab haus luam yeeb, nws yog lub caij no yog txhua yam hais txog kev poob siab. Tab sis tus yuam sij los tua qhov kev hloov pauv no tsis yog nyob rau hauv kev ua koob tsheej zoo nkauj (txawm hais tias yog Rachael Zoe xav los ua qauv rau peb rau peb cov hnub so rau lub caij no peb yuav tsis hais tsis tau ...). Nws yog txhua yam hais txog qhov nruj thiab toned backside. (Ahem, ncaws koj tus kheej pob tw nrog qhov kev ua haujlwm zoo Glutes.)

Cov xov xwm zoo yog, nws yog tag nrho hauv kev ncav cuag-txawm rau peb tsuas yog neeg tuag. Ntxiv peb qhov kev txav mus rau koj li kev ua haujlwm niaj hnub no thiab npaj kom tawm ntawm tus nplaig wagging thaum koj sawv.

The Forearm Crossover Pushup

Qhov kev txav no yog sim-thiab-qhov tseeb rau qhov laj thawj: nws yog tag nrho lub cev toner. Sim ib qho kev sib tw ntawm classic ua ib feem ntawm Jillian Michaels 'Fat-Burning Bodyweight Workout-ces koj tuaj yeem ua tau tiag tiag qhia tawm cov leeg txhais.

A Pib hauv plank nrog xib teg sab laug rau hauv pem hauv ntej ntawm lub hauv siab, cov ntsis ntiv tes taw mus rau sab xis, thiab txoj cai xib teg nyob rau hauv pem hauv ntej ntawm sab laug, cov ntsis ntiv tes taw mus rau sab laug.

B Khoov lub luj tshib kom qis rau lub cev kom txog rau thaum caj npab kov hauv pem teb. Thawb lub cev. Ntawd yog 1 rep. Rov ua dua 30 vib nas this.

Rov qab Lunge

Rowers yuav paub txog lawv tuag-rau delts, tab sis rowing yog qhov ua haujlwm tag nrho lub cev-peb tab tom tham siv 80 feem pua ​​ntawm koj cov leeg nrog txhua qhov txav mus. Sim ua 11 qhov kev hloov pauv no kom tau qhab nia tag nrho rau-tuag-rau sab nraub qaum.

A Sawv ntsug li 1 ko taw deb ntawm nraub qaum thiab tig ntsej muag ntawm nws, txhais tes ntawm lub duav. Muab cov ntiv taw tso rau ntawm lub rooj zaum pib. Xaub sab laug sab nraub qaum, khoov hauv caug sab xis rau hauv lub ntsws. Rov qab mus pib. Rov ua dua 15 zaug, tom qab ntawd hloov sab.

Lub Taub Hau Buster

Koj tsis tuaj yeem tua qhov qis rov qab yog tias koj tsis nco qab txog pob tw. Cov glutes zoo yog qhov tseem ceeb rau kev tawm tsam uas ntxim hlub hlub-rau-saib-kuv-tawm strut. Tau txais koj lub nraub qaum hauv iav nrog qhov kev seev cev-kev tshoov siab Flow rau Tag Nrho-Lub Cev Muaj Zog

A Tau txais tag nrho plaub. Ncua sab xis mus rau sab ntawm lub duav siab thiab khoov taw kom pib.

B Khaws ob txhais ceg ntawm lub duav siab, kho lub hauv caug sab xis kom cheb ceg ncig sab nraub qaum thiab taw ntiv taw mus rau xub pwg sab laug; saib rov qab ko taw. Rov qab txav. Hloov ob sab; rov ua dua 8 txog 10 zaug.

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